Conditions 78F
No FNGs
Disclaimer
COT/PRAYER
The Thangs…
It’s a twofer BB today as YHC humbly begs for forgiveness and offers cobains for forgetting to post a BB on 7/5
Here goes as best I can remember (7/5)
Only 3 pax this morning with several missing due to out of town and general fartsacking due to laziness or sleeping off the festivities of July 4th.
Warm up exercises of the standard variety 10 IC 4ct
Mosey to a “dry looking” spot in the track. Turns out nothing is dry not even the air.
Nothing like grinding out a new butt hole doing 11s ab exercises on a wet gritty rubberized track. I’m still paying for that.
11s performed of various exercises some included LBCs, Iron crosses, flutter kicks, BBSUs, gas pumps, dollys etc
1 min planks mixed in to relieve the sandpaper effects of the track on our backsides.
Times up and mosey back to virtual shovel flag
Perform some exercises to finish the time remaining.
Count o rama and name o rama
Thats it for me . Now on to Fleas Q 7/7
Conditions 77F muggy and wet
Disclaimer
no FNGs
COT/PRAYER
Warm up with traditional F3 exercises
For some reason he picked an exercise post from “Skinny Mom” see picture included.
We performed the exercises with a lap around the parking lot every 5 or 6 exercises.
After Skinny Mom ,mosey to virtual shovel flag. And finish up remaining time with pax calling exercises of various reps and cadence.
Done!
Count o rama and name o rama
COT/ PRAYER
Announcements
Stomp the swamp
Bu-cees has a bunch of snacks
Prayers
Fleas brother in law health
Katniss brother in law health
Safe travels for Emmy and family on vacation
Prayers that pax will show up to bootcamp
Great work men!
Your brother,
Katniss